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WOD for Friday 1-15-15. The return of Brandon and Gage.

January 15, 2016

Gage will handle your instruction at 6, 7 and 1pm, with Brandon running the show at 5 and 6.  Brock at 8:45

 

Diet Contest–  Interval Friday  5 rounds of 2 on/4 Off BUT working rounds are split 1 Min Airdyne and 1 Min s20 @ 95/65.  Add Calories and reps for a total.  These MUST be all-out sprints.  Please lock your elbows and knees simultaneously with the barbell over your HEELS, to count the rep.

Instructor Notes: 2 on/ 4 off can accommodate 2 groups.  Group 1 starting at zero, 6, 12, 18 and 24 minutes.  Group 2 starting at 3, 9, 15, 21 and 27 minutes. This gives each group 1 minute to transition.  Newer people may need reminders/assistance with seat adjustments and display control. If you have more than 10 people, please have some people opt for the Row or Ski erg, entirely (if they’d rather)  or rotating per round (if no one wants to move).

Open Prep– A) 4 minutes max reps- 100 lb Thrusters/15 C2b Pullups.  3 rounds (90 reps) extends your time another 4 minutes.  Fail to get 3 rounds and you rest 4 minutes and go again.  Rest to recovery and  then B) Every second minute for 5 cycles- 5 Unbroken Thursters 135/95.

Instructor notes:  Notes: Most of the athlete’s following this protocol are a little more experienced, and once you explain the format, you’ll probably spend more time with the Diet Contestants.  The format is unusual and based on a past open workout.  Athletes are to perform as many reps as possible in 4 minutes of 15 thrusters @ 100/70 and 15 chest to bar pullups.  In the event that an athlete clears 3 full rounds (90 reps) their…reward… is an additional 4 minutes with which to score points.  Most athletes will not reach 90 reps in which case they rest to full recovery and go a second time for a separate score.

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21 comments

  1. Diet contest
    Interval
    1- 36
    2- 39
    3- 35
    4- 35
    5- 37
    Total= 182 rxd

    This was tough!!!


  2. Diet Friday :
    BIKE. 18. S2O. 30
    13. 26
    15. 27
    15. 21
    13. 24 = 202 RXD


    • S2O across all five rounds at these reps is insane, great work!
      Jason


  3. Open Prep:
    A: 52 / 45 @ 60 and scaled to reg pull ups
    B: 5 rounds @ 75


  4. Intervals
    1-35
    2-35
    3-34
    4-33
    5-32

    Total 169 rxd


  5. my total was 146.rxd. that was both hard and fun.
    i feel like all week has gone well workout wise–so despite my frustration about giving up all things i enjoy (wine, sugar, wine) and eating more protein than i ever thought humanly possible AND still not losing a flipping ounce–It seems to be making the workouts better. so yay. diet contest rant over.


    • Yay Michaela!!!!


    • What eating strategy are you doing?


  6. Open prep:
    30/32 @ 55lbs & c2b
    5 @ 95lb front squats

    Not that I can even really do thrusters normally, but the morning after a late night tennis match, they are definitely not happening. Shoulder down to my elbow is throbbing right now.


  7. Jill Friday Diet: 52rx

    Then EMOM X 10
    Odd: 2 bar muscle ups
    Even: 10 thrusters @ 70

    Then one bar muscle up every 30 sec X 10


  8. Diet: 152 rxd
    Messed up round 4 by getting off the bike too early
    Two actions that I’m terrible at but it was a great workout and I liked it much better than monostructural intervals


  9. Thrusterthon today-

    15 thrusters/15 C2B pull-ups RX- 62 reps first try, 42 second try.

    135 lb thrusters EOMOM X’s 5


    • Great job Marcos, you got me coming and going!


  10. Liked this workout. Although this action was not unfamiliar, hard to get back into the swing of things again. Kind of slow going. Total reps, 132 rx

    Diet contest going well! Nutritionally going very well — down probably 3lbs, which isn’t much, but knowing my own body, it is slow to make changes either direction. Reminding myself it’s only week 2. I’m hoping week 3 into 4 is more of a noticeable difference. Jesse on the other hand is impressing me daily! He has a strong motivation & is down 10 lbs already.


  11. Diet Rx
    199
    45, 43, 40, 35, 36


  12. 32,32,25,24,24. 137
    Took me almost 3 months but I finally RXed my first wod!
    Drew


  13. Open Prep
    Round 1-55
    Round 2-35

    Diet
    Air/S2O @100lbs
    18/15
    17/15
    16/15
    16/15
    17/15

    And 1 muscle up


  14. FS 159x3x8

    Open Prep:
    Rd 1- 53
    4 min Rest
    Rd 2- 48

    Diet Contest:
    36
    36
    36
    36
    38

    Ran a mile and walked around and talked to people…


    • Total- 182


  15. Diet 157 rx


  16. Diet Friday :
    BIKE. 18 S2O. 27
    17,18
    17,15
    16,15
    16,15 = 174 RXD

    Jason (completed Sunday 1/17)



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